F3 Gold Rush
Plant. Grow. Serve.

Frozen Turkeys


  • Q: Hall Pass
  • Pax:
  • Banjo
  • Bartman
  • Razzmatazz
  • Kilt
  • Toll Booth
  • Psalty
  • Tech Deck

Warm up

Abe Vigoda

60 sec. Rocky Balboas 

Moroccan Night Club

45 sec. Rocky Balboas 

Chinook Squats 3 circles/1squat

30 sec. Rocky Balboas 

Shoulder taps

15 sec. Rocky Balboas 

Mtn. Climbers

The Thang:

BOMBS: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.

Big Bang: Superman in middle, crawl bear 10 paces, ab workout, bear crawl back (freddie mercury’s, gas pumps, E2K, plank, crab cakes)


YHC shared how proud I am of those who were able to celebrate the holiday well, and then get right back after their King! Congratulations and many nice comments were shared about our good friend Banjo 🙂 for his 100th post.

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